Healthy Joints part 2- Physiotherapy, Reg Massage Therapy Kitchener-Waterloo
December 16th, 2015 - Posted in Back Pain, Exercise, Health
Tips to Keep Your Joints Healthy- Part 2
Work on Your Range
Are your joints too stiff and inflexible? You’ll want to get back as much as you can of your “range of motion.” That’s the normal amount joints can move in certain directions. Your doctor or physical therapist can recommend exercises to improve this.
Power Up Your Core
Stronger abs and back muscles help your balance, so you’re less likely to fall or get injured. Add core (abdominal, back, and hip) strengthening exercises to your routine. Pilates and yoga are great workouts to try.
Know Your Limits
It’s normal to have some aching muscles after you exercise. But if you hurt for more than 48 hours, you may have overstressed your joints. Don’t push so hard next time. Working through the pain may lead to an injury or damage.
Eat Fish to Reduce Inflammation
If you have joint pain from rheumatoid arthritis, eat more fish. Fatty cold-water types like salmon and mackerel are good sources of omega-3 fatty acids. Omega-3s may help keep joints healthy, as well as lower inflammation, a cause of joint pain and tenderness in people with RA. Don’t like fish? Try fish oil capsules instead.
Keep Your Bones Strong
Calcium and vitamin D can help you do that. Dairy products are the best sources of calcium, but other options are green, leafy vegetables like broccoli and kale. If you don’t get enough calcium from food, ask your doctor about supplements.
Target Your Posture
Stand and sit up straight to protect joints all the way from the neck down to your knees. To improve your posture, take a walk. The faster you do it, the harder your muscles work to keep you upright. Swimming can also help.
Be well.